10 rounds for time
3+3 power snatch 60/42,5
6+6 box jump 60/50
9/7+9/7 cal erg

You go, I go (both 10r)

Complete as many rounds as possible in 20 mins of:
10 Burpee Pull-ups / Burpee to target
15 Wall Balls, 9/6 kg
20 Sit-ups

Goal: 6+ rounds

*build to heavy
*2min rest

4x
6min ON/3min OFF

30/25 Cal
300m Run
+
Max Calories

Echo-Ski-Bike-Row

AMRAP 8

2-4-6-8..etc
KB Swing 24/16kg
Push-Ups

Deadlift

1-2-3-4-5-6

Go Every 3:00

A) EMOM 20’ 

odd: 12/10 cal row or ski

even: 10 wall ball @9/6 kg + 5 burpee



- rest 2’ min -

B) AMRAP 20’
400 m run

20 ring row 

40 DB thruster @2x15/10

20 m walking lunges @2x15/10

40 m farmer carry @2x15/10


*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, rest btw sets 2-3min

Penkki 4x2x80%
-3s stopit

Dippi Tai penkkidippi 3 x amrap

Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä!!)

Ojentajat kumpparilla 4x20

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpees
4-6 ring rows

Strenght Supersets
Shoulder Press/Strict Chin ups 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
ski or air bike
devils presses
ring rows
ski or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off